
^gmnasium 





f^A^'^^ 



REGULATIONS ^^"^ 

'^■'^^^?*IP~ ^"1*^" '"S «"*?'*^'^ in the physical di- 
,^Z,ES rectors office upon presentation of a 

//5^'/J3 receipt showing gymnasium membership 

Members who wish to retain the same locker from vear 
to year must present to the physical director a receiot 
of membership on or before the date of its expSn 
each year, otherwise the locker is forfeited! ^P*"^""^** 
Any diflicdty with locks should be reported to the 
iHvofde? °*°' in^naediately and injuryVthe locker 



Money watches and other valuables must not be left 
m the lockers, bathroom, or locker room but at the 
check room;. otherwise this institution does not hold 
Itself responsible for them. 

Articles found in locker, bathrooms, or gymnasium 

lS'or-^o£*. '°^ ^^-«fi-tion at thf^S 

FLmfR^^^*^ During class hours the floor is for 
ifLOOR the exclusive use of the class 

Members not exercising will be regarded as visitors 

Kmtor^ require special permission from the di>ecto?s 

office to go on the gymnasium floor. »"««"recior s 

Dangerous feats should not be attempted unless 
under the immediate direction of an instructor 

Ruober-soled shoes must always be worn on tVi» 
gymnasium floor. ^ "^ °°^ *°® 

?ofTUMl^^ ^n^ "'""^''^^^ exercising at class 
i.Ob r UME hours are expected to wear the regu- 

lation suit. * 

Lrymnastum clothing and shoes c^h^.^i^ ^ 
marked for identification. ^ 

YIap^a^tttq" All movable apara LC Control Number 

APARATUS to their places aftei iii||iil|ll|||lllllll 1 III ll|l| 

Medicine halls must not be i llllll^^^^^^^ 

pulley weights or the basketball sc 111 1^^^^^ 

Basketballs and other aparatus 

by the few to the exclusion of the n. tmp96 026367 

Copyright, 1904. by Wm. W. Haitingi 



SUGGESTIONS TO NEW MEMBERS 

A thorough physical examination is given pre- 
FXAMT^^TTON li^iiiiary to exercise in the physical depart- 
ment. On the basis of this examination, advice 
is given as to exercise and other hygienic habits. 

P"RF<>rT?TPTTnN Ascertain from the physical director what exer- 
cises are best adapted to your needs. Avoid 
exercises not approved by the physical director. Read carefully 
the instructions given by the director in this handbook. 

PRAPTTrF Follow faithfully any special prescription if you 
would obtain results. Deformity, debility and dis- 
ease are the product of years of carelessness. Symmetr^^ strength 
and health must be the product of months at least of care. Take 
the systematized work done in one of the regular classes. 

RFriTLARTTY ^® regular in your exercise, eating, sleep, recre- 

ation, and all other hygienic habits. There is 
physiological economy in it. Irregularity and lack of system will 
lose you half the possible results. *'How use doth breed a habit in 



■RFPTIVIVFP*; '^^ avoid soreness. The first day, take not more 
than a half hour of very light exercise. The first 
week, take in all three half hours on three several days. Increase 
gradually in amount and vigor of the exercise. The best thing for 
soreness is more light exercise, and massage if practicable. 

rni n*; Exercise does not develop colds. That which you do after 
exercise is responsible for them. Do not stand around 
long after exercise before your bath. Avoid drafts and sudden 
cooling when in a perspiration. Use a graded bath. During cold 
weather make a point of spending a few minutes in the building 
after dressing. Protect the chest well and breathe through the 
nose when you go out of doors. 

Diet, rest and exercise are alike responsible for 
TTAmT? /ieaZi/i. Study the laws governing each and work 

out the scheme of living best adapted to your own 
case. No one set of rules can be stated for all. 

Note — Fuller suggestions are to be found under the headings. 
"Personal Hygiene," "Exercise," and "Prescription." 



Copyright, 1904, hy Wm. W. Hastings 



PERSONAL HYGIENE 

Emphasize items checked ( V ) 
"The first requisite to success in life is to be a good animal/' 
Health, strength and vitality do not come by chance, but by obedience 
to natural laws. Study health. Select at least a half-dozen prin- 
ciples which you will obey, and hold to them rigidly. Form at least 
so many correct life habits. No universal rules will apply abso- 
lutely to all. There must be adaptation to individual peculiarities, 
but the cultivation of certain life habits is of permanent and uni- 
versal advantage. 

PiRTTATTTTwr ■ Oxygen is as essential to life as is food. It puri- 
fies the blood. Light, shallow breathing means 
imperfect filling of the air cells and incomplete aeration of the blood. 
The legitimate result of such disuse is degeneration of lung tissue 
and ultimate disease. 

Respiration should be deep and full. Breathe through the nose. 
Mouth breathing is allowable only under stress of heavy exercise. 
Practice breathing exercises in connection with your walking, run- 
ning and other athletics and gymnastics. Take long, deep breaths 
whenever you go out of doors. Take special breathing exercises 
for from five to ten minutes out of doors or before an open window 
upon rising in the morning and before retiring. You will find it a 
good tonic. I^ay the emphasis upon abdominal breathing. Breath- 
ing exercise may at first produce dizziness. This is due to over- 
stimulus of unused lungs. Lighten the amount of breathing exer- 
cise and continue them daily. 

Ventilate your room day and night. Cover well and sleep 
with windows open even in winter. 

Breathing exercises improve the carriage, increase the strength 
of the lung tissue, the size of the lungs and the size of the exterior 
chest, and give flexibility to the chest walls. Fullness of life and 
a plenteous supply of oxygen are inseparably associated. There 
is no "Air Trust." Air is free. Use it. 

rTPPTTT ATTniv "^ well-balanced circulation is a desideratum 

not to be despised. Local congestions give 
rise to many difficulties. The causes of these congestions are many 
and the points of interruption of the circulation various, e. g. 
Congestion of blood in the head may result in insomnia, headache, 
etc., from oversupply of blood in that part of the body, and in diges- 
tive troubles, cold feet, etc., from undersupply in another part. 

One point of view must obtain for the application of all 
kinds of remedies, the equalization of the circulation. For example 



note the general character of the remedies suggested below for insom- 
nia: "A warm bath," "general massage,'' "breathing exercises," 
"a short run or a long walk followed by a light hand bath and a rub 
down." The. effect of each one of these remedies is to remove the 
congestion of blood from the head and to equalize the circulation. 

The best remedy for almost every disturbance of circulation in 
a person of average strength is light general exercise of some kind, 
long continued. Even a weak, irregular heart often yields to this 
kind of treatment. When vigorous exercise is taken, finish with 
lighter exercise to equalize the circulation before the bath. 
■RATTTTNr ^^® ^^^^ ^® important as an organ of excretion, but 

its greatest function is the regulation of the hody 
iemjjerature. Hence the great necessity for keeping it clean and 
active. The best bath for general cleanliness is a warm tub bath 
with the free use of soap lasting from ten to twenty minutes. This 
should be taken once a week unless the sponge, shower, spray or 
plunge bath occurs daily. 

The sponge, shower or spray bath should be graded, begin- 
ning with tepid or warm and cooling slowly until there is an agree- 
able shock. It should last not over two minutes. A vigorous rub 
down with a rough towel which follows for about five minutes should 
induce a pleasant reaction and a feeling of exhilaration. If then 
no such feeling of exhilaration follows, the bath was improperly 
given or was not adapted to your condition. 

For the healthy and vigorous, the graded bath is best closed 
with the plunge. This should last not longer than from five to 
fifteen minutes. The duration is altogether dependent upon the 
individual. The sponge, shower, spray or plunge are stimulating 
as well as cleansing. 

Avoid hot baths, cold plunges, (especially before breakfast), 
the Russian, Turkish, or any other radical therapeutic use of water 
without the advise of the physical director or your physician. There 
is nothing better, however, for the regulation of temperature and 
the equalization of circulation than the rational use of water under 
proper direction. Baths are classified as cold under 65° F.,; as cool 
from 65° to 80° F. ; as tepid from 80° to 92°; as warm (neutral 92° 
to 95°) from 92° to 98° ; and as hot above 98°. The benefit of a 
bath depends upon temperature of the room as well as upon tem- 
perature of the water. See that the room is from 70° to 78° F. 

The best time to bathe is immediately after exercising. Do 
not cool off before bathing. A light cool hand or sponge bath with 
a vigorous rub down upon rising or retiring is a good tonic for many. 
If healthy and vigorous, try it — if you do not secure a good reaction. 



discard it as not adapted to you. Never take a cold bath when 
exhausted, out of breath, within two hours after a full meal or just 
before such a meal. In cold weather wait about ten minutes after 
a bath before going out of doors. The more frequent the bath, 
the shorter it should be. Rub vigorously after a cool bath, secure 
a fine glow, become thoroughly alive. 

ri OTHTWr Clothing properly adapted to season, climate and oc- 
cupation is intended as an aid in the regulation of body 
temperature. Improperly used it gives rise to all forms of local 
congestion, prominent among which are colds in nose, throat and 
lungs and all forms of chronic catarrh. 

To avoid troubles arising from exposure to sudden changes of 
temperature it is best to wear light woolen or silk underclothing sum- 
mer and winter. This weight and quality of fabric is best adapted 
to meet bodily changes in body temperature due to amount of activ- 
ity. Meet the changes in season and climate by the addition of 
outside clothing. In the winter the majority of men spend the 
greater part of the time indoors. Heavy underclothing is apt to 
induce undue perspiration and to render one liable to catch cold 
when exposed to a sudden draft or to the raw air outside. 

For Gymnasium Clothing use a light to medium weight of woolen 
goods, white or fast colored. It absorbs the perspiration better 
than cotton, protects better from sudden changes of temperature. 
The best general combination is a shirt with long or quarter sleeves, 
"Turner" trousers, and low canvas shoes with rubber soles or with 
soft leather shoes without heels. Shoes should be easy. Keep the 
feet dry and warm. Do not wear a tight belt or tight clothing, 
especially during exercise. It restricts circulation. 

For athletic contests when track pants or tights and trunks 
are used, still keep a light woolen shirt over the chest, and while 
standing around during a contest wear a woolen sweater to avoid 
catching cold. 

„ Preserve your eyesight. Read only by a good light 

and let it fall over your left shoulder. Bathe the eyes 

frequently with clean cool water. If they trouble you consult an 

expert oculist immediately and save pain and permanent damage. 

„^ Rest is as essential as food. The "wear and tear" of city 

life could be neutralized by proper adjustment of rest 

periods. Instead we rob rest and murder sleep. After meals there 

should be from fifteen to thirty minutes of rest, and there should be 

no close mental application for the same length of time before retiring. 

Sleep from six to nine hours owing to age and the requirements 
of the individual organism. Men under twenty usually require 



eight or nine hours. Very nervous or anaemic persons or those 
subjected to great mental strain from worry or intellectual effort 
require more than those doing heavy muscular work. They usually 
take much loss. This is radically wrong, for the sleep period is pecu- 
liarly the time for neural relaxation and renewal of energy. 

Sleep with windows oven winter and summer. Comparatively 
more oxygen must be taken in and stored during the sleeping than 
during the waking period. 

Sleep on the right side for the most part, as this secures the best 
position of the thoracic and abdominal viscera. Train yourself if 
possible to breathe through the nose, and prevent diseases of the 
nose and throat. A hair or felt mattress with small to medium- 
sized pillows and platform spring makes the best bed. 

"A tired feeling upon waking is an indication of too little sleep, 
of disease or of laziness." Get up immediately upon waking. You 
will sleep more soundly for it the following night, and learn as well 
to employ fewer hours in sleep and employ them better. 

To induce sleep when nervously tired, use one or more of the 
following simple remedies: Take a warm bath just before retiring; 
take breathing exercises for five to ten minutes; exercise lightly the 
muscles of the whole body with open windows ; take a short run or 
long walk, followed by a light hand bath, or rub down with a 
coarse towel, or take a good massage. 

DRINK ^^^^^' h^^^y of pure water between meals. Take a 
glass or more of cool water upon rising and retiring. 
Copious water drinking acts as an internal bath and solvent. Do 
not drink more than one or two glasses at a meal. It is better to 
drink a glass before the meal and the rest after it. Washing down 
the food by constant sipping of water is harmful. Do not drink 
freely of water just before exercise. During athletic and gymnastic 
contests rinse out the mouth frequently with cool water. It is no 
harm to take a swallow or two, especially of oatmeal water or acid 
lemonade. Do not drink ice-cold water at any time. 

Milk is an all-round food as well as drink. Buttermilk and 
kumyss are most easily digested and are very wholesome summer 
drinks. The taste for them can often be acquired if they are not 
at first found palatable. 

Coffee and tea are stimulants. They should be discarded. 
When used in excess they are as harmful as alcoholic and malt liquors. 
"The place of cocoa in the diet is really not very different from that 
of tea and coffee." — (Hutchinson). The action of cocoa on the ner- 
vous system is less — as it contains less alkaloids. It has some slight 
nutritive value owing to the presence of the cocoa fat, but is a source 



of irritation and sour stomach to many, owing to the difficulty in 
the digestion of this fat. 

Nutrition lies at the very basis of existence. It deter- 
mines largely not only the strength of muscular effort, 
but the character of our thinking. Too much attention therefore 
can not be given to the proper selection and preparation of food. 
It is important not only to determine what to eat and how it should 
be prepared, its nutritive value and digestibility, but also to regulate 
the quantity, manner of eating and adaptation to the taste of the 
individual. The former can readily be determined from dietaries; 
the latter requires much care and personal attention. 

Some of the commonest faults are insufficient mastication, 
over-eating, eating highly seasoned rich mixtures, foods lacking in 
nutritive value and those which persistently disagree with the stomach. 
Less common are eating too little, and eating of unpalatable stuff 
"for conscience* sake" and in obedience to some false scheme of 
dieting. 

Let simplicity, digestihilty and palatability determine your 
diet. Eat regularly, slowly of plain foods, using plenty of grain and 
fruits. Use variety in different meals; avoid unwholesome mixtures 
at the same meal. Stimulants are unnatural and unnecessary 
Never force yourself to eat. Eat very little when excited or very 
tired. No dietary will fit all cases; food must be adapted to the 
normal appetite of the individual. Care for the teeth regularly 
and escape many diseases. 

If under training avoid the more fibrous woody vegetables such 
as cabbage, turnips, etc. ; fat meats in general, especially pork because 
of the difficulty in digestion and the excessive heat production; pies, 
cakes, rich puddings, and confections because of the danger of undue 
fermentation from these rich mixtures; a few fruits difficult of diges- 
tion; and in general all rich foods, pancakes and other fried foods 
for the same reasons you avoid fat meat and pastry; avoid also 
pickles, sauces and condiments, tea, coffee and cocoa, alcoholic and 
malt liquors. At best they are all dead beats in the digestive econ- 
omy and do not pay their way, but the stimulants are absolutely 
pernicious. A true athlete requires no stimulus but the euphoria 
which springs from reserve force. 

From the great variety of wholesome foods remaining select 
that which pleases the palate. Use plenty of fruit, grain, toast 
(zweiback) and lean meat. Vegetables, grains and all other starchy 
foods should be most thoroughly cooked. Lean meat and eggs 
should be eaten rare. 

6 



The most wholesome drinks are water, kumyss, buttermilk, 
oatmeal water and lemonade. The professed object of dieting for 
training is to render the alimentary track clean, sweet, free from 
the slightest local irritation and heat. You want all your strength 
and a clear head for the athletic event before you. Study adap- 
tation. 



DIET TABLE* 

(The foods in this diet table marked (1) are fattening; those 
marked (L) laxative; and those marked (G) are to be avoided in 
cases of rheumatic diathesis.) 



EASY TO DIGEST 



G 1 Beef, roasted fat 
G 1 Beef, roasted lean 
G 1 Beef, broiled fat 
G Beef, broiled lean 

Beef tea 
L Baked Apple 
1 Bread, wheat 
1 Bread, rye 
L 1 Bread, graham 
1 Bread, barley 
1 Bread, whole wheat 
1 Buttermilk 

Chicken 
1 Cheese, Neuchatel 
L 1 Cooked fruits [^ugar 
L Cooked fruits without 
1 Custard 

Eggs, soft-boiled 
1 Eggs and milk pudding 

Flounders 
1 Farinaceous pudding 
Grouse 
Gelatine 
G 1 Hare 

1 Haddock, with sauce 

Haddock, without sauce 
1 Kumyss 
G 1 Lamb, fat 
G Lamb, lean 
*Taken from manual of the physical 



L 
L 



IMilk 


G L 1 Mutton, fat 


G L Mutton, lean 


G L 1 Mutton broth 


1 Marmalade 


1 Macaroni 


1 Oysters, raw 


Oysters, roasted 


Pigeon 


Partridge 


Pheasant 


L 1 Pears 


Peas 


G 1 Rabbit 


1 Rice 


L Spinach 


G Sweetbreads 


1 Sago 


Shad 


Sole 


Smelt 


li Tomatoes 


Trout 


Tripe 


Turbot 


1 Tapioca 


Toast 


1 Vermicelli 


L 1 Whey 



lepartment, Boston Y. M. C. A, 



MODERATELY DIGESTIBLE 



Asparagus 


Herring 


L 1 Apples 


G Hashes 


G L 1 Bacon 


G Liver 


Beets 


Lobster 


L 1 Barley, boiled 


Mussels 


Clams, roasted 


G L 1 Oatmeal 


Cauliflower 


1 Oyster stew 


Crabs 


Oysters, broiled 


Cod, fresh 


1 Oyster plant 


1 Cocoa 


1 Onions 


L 1 Cherries 


L Oranges 


1 Cream 


Ij 1 Peaches 


1 Carrots 


L 1 Prunes 


Duck 


1 Parsnips 


Eggs, hard-boiled 


1 Potatoes, white 


L Grapes 


1 Potatoes, sweet 


Halibut 


L 1 Raspberries 


L Strawberries 


Turkey 


Shrimps 


Turtle 


Snipe 


Turnip 


1 Soups, cream 


L 1 Wheat, cracked 


Soups, plain 


Wild water fowl 


1 Squash 


Woodcock 


Tea 


G L Veal 


HARD 


TO DIGEST 


1 Bread, fresh 


Mushrooms 


1 Buckwheat cakes 


Nuts 


1 Butter 


1 Oil 


G 1 Baked Beans 


1 Oysters, fried 


Cabbage 


G 1 Pork 


1 Cakes, hot 


1 Pastry 


Cheese 


L Plums 


L 1 Currants 


L Pineapple 


1 Chocolate 


Pickle 


L 1 Corn, green 


1 Pudding, hot batter 


L 1 Dates 


L Rhubarb 


L 1 Dandelion 


G Salmon 


L 1 Figs 


Salt meat 


1 Goose 


Sausage 


Lobster, fried 


Salt fish 


Mackerel 


1 Stewed meats 


1 Muflans, hot 





EXERCISE 

The human body is what we make it — muscle and nerve cells 
reflect the whole previous hygienic history of the man. Nutrition, 
strength of tissue and organic function are the joint product of 
diet, exercise and other personal habits of life. Modern conditions 
of living and of labor are responsible for a deplorable lack of organic 
vigor, especially among the people of our cities. This tendency 
to physical degeneration is due principally to the lack of muscular 
exercise involved in sedentary employments. The man who works 
at a bench or sits in an office must pay the price with his life sooner 
or later by the abridgment of its power day by day, by being cut 
off before his time or in the degree of health and longevity of his 
children unless some means is found to counteract the physical 
deterioration which logically results from his occupation. 

The commonest results of lack of muscular exercise are stooping 
posture, flat chest, protruding abdomen, weak, flabby muscles, 
"inefficient heart action indicated by shortness of breath and lack 
of endurance, perhaps indigestion and constipation, headaches, 
lassitude and disinclination to exertion, — in short, a general lack 
of organic vigor." 

The best remedy for these conditions is to revert to man's nor- 
mal mode of living out of doors. Since out-door occupations are 
few and this manner of life is impracticable for most men, exercises 
in the gymnasium have been devised to meet as far as is possible 
the need. Regular systematic physical training will do much to 
counteract the evils which spring from the intense mental appli- 
cation and the close confinement involved in the civilization of today. 

Do not think the results of a half hour or an hour of physical 
exercise are of indifferent value. It is not true. A vigorous man 
may climb the Washington Monument (500 feet) in from five to 
eight minutes. According to Franklands' table he has done one- 
twentieth of a full day's physical labor. The doing of one-tenth 
of a day's work will keep one in good physical condition. Fif- 
teen minutes daily of very vigorous work will often suffice if breath- 
ing exercises and running (a half-mile or a mile) are included. 

Do not think that after a hard day's mental work you are too 
tired to do physical work. Change of occupation is in itself a 
rest, but when the change is in the nature of a recreation you will 
find yourself surprisingly rested and reinvigorated through and 
through. Emphasize games and all out-of-door life. If necessary 
be a crank about some game or games which are approved as good 
for you by the physical director. 

The following anthropometric table is one of the means by 
which exercise is to be adapted to your physical condition. 

9 



EXPLANATION OF ANTHROPOMETRIC TABLE 

See next page 

1 The table on the other side of this sheet shows how you com- 
pare with others of the same age. 

2 There are five different sections to this table for five differ- 
ent typical ages. Your measurements are plotted in the section 
which corresponds to your age reckoned to the nearest birthday. 

3 If you are of medium height and well developed in every 
particular the line across the table, which joins the dots showing 
development of individual qualities, will follow closely the black 
figures of the 50% column. The better your measurements 
are, the more nearly straight will be this line which represents them. 
If tall or short this table shows how you compare in each quality 
with the type for your age. 

4 In each section the line of figures opposite 75 represents the 
75% line, opposite M represents the mean or normal, and opposite 
25 represents the 25% line. Should the line representing your meas- 
urements vary above the 75% line or below the 25% line of figures 
for any measurement, your development in this particular is abnor- 
mal. When it is below the 25% line it may be necessary for you to 
take special corrective exercises. The physical director will point 
out any special lack under ''Defects," and tell you how to correct it 
under "Prescription of Exercise". 

5 If your Vitality Coefficient (V.C.) is very low, you require 
plenty of out of door exercise. Take only such corrective gymnastics 
and games as the physical director or your family physician may 
encourage. 

HOW TO EXERCISE 

Exercise regularly, vigorously, with enthusiasm. Have a definite 
time for it. Give it all your energy. Enjoy it to the full. 

Work out of doors as much as possible. Get a good healthy tan. 
Sunshine is a great tonic. It gives life to people as well as plants. 

The best time to exercise is from 4 to 6 in the afternoon; 10 
to 12 in the morning and 8 to 9 in the evening are also good. It 
is better not to exercise too vigorously before breakfast nor within 
a half-hour of bedtime. Sleep is better when the circulation is 
normal. 

The minimum of exercise per week which will keep an average 
man in good health is from two to four hours. Double the amount 
of time will secure better health and stronger development. It is 
better to divide the time between at least three days. 

Take all-round exercise. There is no one exercise which alone 
will insure health. Too much specialization upon one group of 

10 



1 






anthropomeI 

for Boys Twelve to Sixte Ij 

PHYSICAL TYPE FOR EACH AGE AND/VITALITY COEFFICIENTS i 


AGE 


TWELVE ( / 2 ] 


r £,« Jl J 


THIRTEEM Its] YEJiRS 


1 F i; i 17 


i 


PER Cents 


±D* 


190...... 

Mo.Da.Hb 


25 


M 
50 


75 


190 

MO.Da.HR 


±D* 


190... . 

Mo. Da. Kb 


25 


5"0 


75 


190 l+r.* 

Mo.Da.Hr| -° 


Z 


^ 


VITAL 






























1 


Weight 


62 




bb3 


72 5 


357 
7S7 




34 

7b 




321 

70 7 


355 

783 


389 
8^9 




47 
10 4 


« 

n 


§ 


Height 


I 9 




135 4 
53 3 


55 2 


57 ' 




48 

' 9 




140 2 
55 2 


145 

57 ' 


149 8 
590 




56 




1 


Trunk Length (Episternal) 






'9 4 




20b 




18 
7 




50 
'9 7 


51 8 


53 6 




25 


5 


f//ei£r/ie SittinfT 


9 




z8o 


28 g 


208 




.23 




72 9 
287 


75 2 
2qb 


n 5 

J0 5- 




28 






Breadth of Chest Expanded 


10 
4 




Sq 


236 
9 3 


246 

9 7 




10 

4 




23 6 

93 


216 
9 7 


25 6 




1 3 

J- 


M 


Expansion in Bd. of Chest 


7 
3 




2 6 


83 
/J 


40 
/6 




7 




26 


33 
'3 


40 
/ b 




1 
4 


_ 
1 


1 


Breadth of Waist 


1 
4 




18 6 
7 3 


19 6 

77 


206 
81 




1 

4 




19 1 

75 


201 

79 


311 

83 




1 5 

6 


1 


Depth of (ihest Expanded 


1 
4 




b4 


17 8 
6 * 


18 3 

7 2 




1 




16 8 
6 6 


17 8 
7 


18 8 
7 << 




1 
4 


1 ' 


"a S 


Expansion in Depthof Chest 


5 




1 & 
6 


20 


25 




6 




la 
7 


23 

9 


28 




8 
3 


1 


to ^ 


Depth of Abdomen 


18 

5 




IS 2 


14 6 
5 7 


15 8 

65 




1 3 

5 




132 


14 5 

57 


15 8 




1 5 
6 


I 




Girth of Neck 


1 
4 




36 2 

i0 3 


Z!2 
10 7 


!^!f 




1 3 

5 




269 
/06 


282 


295 
// b 




1 5 

b 


% 


c 6 


Girth of Chest, 9th.Rib Exp. 


33 
IS 




62 2 
24 5 


65 5 
25 s 


688 
27 ' 




38 




643 
253 


681 

26 * 


719 
28 3 




40 
/ 6 


% 
I 


II 


Expans.inGirthofCh.9thRib 


1 
4 




5 1 


6 1 

2 4 


7 1 
28 




1 

4 




56 


66 

2 b 


76 

JO 




1 3 

5 




Girth of Waist 


28 
9 




366 

22 3 


38 9 


61 2 




38 




57 2 


610 


648 
25-/ 




30 


W 


•5^ 


Strengths 




























r- 




Lung Capacity 


10 40 




1 81 


1 98 
r20 80 


2 15 
/J/ 20 




25 




1 95 


2 20 
/j'<< 20 


2 45 




33 

20 20 


Ill 


.S js 


Shoulder Retractors 


33 
7S 




12 2 

269 


15 5 

342 


18 8 
4r 5 




4.0 
88 




15 


19 

41 9 


230 

507 




4 5 
99 


1? 


i^ 


Forearm, Right 


28 

6 I 




166 

3t>7 


19 4 


22 2 




4 1 
9 




18 6 

^0 


22 7 

500 


26 8 

590 




42 

9 2 


1 32 


■??. 


Forearm, Left 


32 




15 1 


18 3 


215 




3 1 

69 




18 7 
4/ / 


21 8 
^So 


249 

.5'<<9 




38 
#4 




■^t 


SPECIAL 


s 


"3 


Length of Head 


5 

2 




18 


18 5 
73 


19 
7 5 




5 
2 




18 3 
7 2 


18 8 
7 ^ 


19 3 

76 






18 


1' 


Breadth of Head 


3 




14 4 
57 


14 7 
5<9 


15 




3 




14 4 

5 7 


14 7 


15 
5 9 






U 


Breadth of Shoulders 


10 
4 




32 5 

J 2 8 


^J 2 


346 

/J 6 




10 




33 5 

/.? 2 


34 5 
'3(> 


35 5 
140 









ii 


Breadth of Hips 


7 
3 




259 

JO 2 


10 s 


273 




10 

4 




10 b 


28 


29 








11 


Girth of Chest Expanded 


30 

/ 2 




%\ 


719 


74 9 




36 




69 

27 2 


72 6 

2<f 6 


76 2 
JO 






rf 


Expansion in Girth of Chest 


10 

4 




61 

2 4 


71 

5* 


81 
3 2 




13 

5 




6 3 

25 


7 6 
J 


89 
35 






1 




Girth of Right Forearm 


10 

4 




183 

7 2 


193 

7 b 


20 3 




10 




18 8 

7-^ 


198 

7 S 


20 8 

<?2 






19 


1* 


Girth of Left Forearm 


10 
4 




18 3- 

7 2 


19 3 


203 
80 




10 




18 6 
73 


19 6 
7 7 


20 6 
81 






» 


Qlrth of Right Arm, Contr'd 


18 

7 




19 3 

7b 


21 1 

S3 


22 9 

9 




13 

s 




20 3 


216 

S5 


22 9 

90 






' 


sf 


Girth of Left Arm, Contr'd 


16 
6 




19 1 

7 5 


206 


221 
<?7 




13 




19 8 

7<y 


21 1 


22 4 






J 


St 


Qlrth of Right Thigh 


18 

7 




36 3 


38 1 

/J- 


39 9 




30 

/ 2 




38 7 

'5 2 


417 


44 7 

'7 b 








a 9 


Girth of Left Thigh 


20 
8 




359 


379 
'4 9 


399 
■V 7 




20 




39 4 


41 4 
'<>3 


43 4 




28 


;J 


fj 


Oirth of Right Calf 


13 

s 




25 9 


27 2 


28 5 




13 




26 9 

10 b 


28 2 


29 5 

// 6 




20 


% 


J2 


Girth of Left Calf 


15 
b 




254 


269 
tab 


284 




13 

s 




267 


^0 


293 




20 


a 


& 


Strength of Back 


13 6 
300 




43 1 
95 


567 


70 3 




18 1 




52 2 
//50 


70 3 
/550 


884 
/9/0 




204 
450 


'ill 


a. 

3 


Strength of Legs 


13 6 

300 




56 7 


70 3 


839 




250 




589 
1300 


839 


108 9 

2^0 




286 

03' 


i»i 


a 


COEFFICIENTS 




r 








R.H. C. 


068 


086 


105 






R.H.C. 


078 


100 


124 






R.! 








O.S.H.C. 


104 55 


116 92 


127 97 






0. S. H. C. 


107 41 


119 70 


132 75 






O.s. 11! 


•i 






O.S.H.C., 


^f0 7<? 


rtfj 50 


'S5 92 






O.S.H.C.J 


15b bi 


•73^ 


/9/90 






O.S, iti 


t 
K 
« 






V. C. 


7 13 


9 99 


13 47 






V. C. 


8 36 


11 99 


16 fiO 






V. J 






\y. c. 


10 28 


'4 43 


/9.yo 






V.C, 


/2 50 


17 41 


238b 






V- It 






V. w. c. 


237 


304 


•877 






V. w. c. 


261 


888 


424 








? 






V. w. c. 


J^ 


<W 


, /^ 






V. W. C.J 


380 


^ 


6/? 






V. ^^! "■ 


1 

Meas 


opyright, 1904, by WILLIAM W. HASTINGS, 


NOTES. [»] In the columns 

[t]O.S. H.C.„ V. 

adapted for 

Tfl 


headed +0* are indicated the probable jtio 
C.J, and V. W. C.j are Coefficients calculi by 
use where clothing is not removed. 

ken a,, 





















•RIC TABLE 

12-16] Years of Age 

BaIsed on the Measurements op Three Thousand Boys 



EM [14] Y EM KS 


FIFTBBM \.1S\ irJE^Jlj| 


j/jrT££JV [/ffl r^^/ujl 


25 


M 

50 


75 


190... 

Mo.Da.Hb 


±D* 


190 

Mo.Da.Hr 


25 


50 


75 


190 

Mo.DaHb 


±D* 


190 

Mo. Da. He 


25 


50 


75 


190 

Mo.Da.Hr 


































350 


39 7 
87S 


444 
97 9 




7 1 
'5 b 




39 7 


46 8 
'03 I 


53 9 
uS 7 




53 
// 6 




47 5 
W48 


52 8 
rib 4 


58 1 
r28o 




145 5 
S7 3 


151 1 
S9 S 


156 7 
6/7 




66 
2b 




151 6 

59 7 


158 2 
62 ,? 


164 8 
6./ 9 




5 3 




58 2 
62 J 


63 5 

b4 4 


688 
66t 




51 1 


53 6 


56 1 




3 

/ 2 




52 9 


55 9 


589 

2J 2 




30 




56 1 


59 1 
2? J 


62 1 

245 




75 2 
sgb 


78 
307 


808 
3t8 




40 
lb 




77 5 
305 


81 5 

32 I 


855 
33 7 




33 
'3 




81 8 
32 2 


85 1 
33 5 


884 
J4!<? 




ail 


254 


267 




13 




24 6 


259 
to i 


27 2 
/o 7 




1 3 

5 




259 


27 2 
70 7 


28 5 




2 6 


3 6 


4 6 
/ 8 




1 
4 




26 


36 


4 6 




1 
4 




2 6 


3 6 


4 6 




19 t; 

7 7 


21 1 

S3 


22 6 
■?9 




13 




20 8 


22 1 
S7 


234 




15 
6 




21 6 


9 / 


24 6 
9 7 




17 3 
t> 8 


18 8 


19 3 

7b 




13 

5 




17 7 
70 


19 

75 


203 

80 




1 

4 




18 8 
7^ 


19 8 

7 <y 


208 

<y^ 




18 


2 6 


34 




8 




1 8 

7 


26 


3 4 




8 
J 




20 
8 


28 


36 
/ 4 




13 7 

S 4 


15 2 


16 7 
6 6 




18 
7 




14 5 

5 7 


16 3 
6 .^ 


18 1 




1 8 
7 




15 2 

60 


17 
67 


18 8 
7 ^ 




282 


297 


31 2 




15 

6 




295 
// 6 


310 


32 5 

/2<? 




1 3 

5 




31 2 

/2J 


32 5 

12 8 


33 8 
'3 3 




653 

2S 7 


69 3 
27 3 


73 3 

^,¥9 




38 
/J- 




69 1 

27 2 


72 9 

2<?7 


76 7 

JO 2 




38 
'5 




72 4 
2S5 


70 2 

JOO 


80 
J/ 5 




56 

2 2 


69 

2 7 


82 

3 2 




1 3 

5 




56 


69 

2 7 


82 

J 2 




1 3 

5 




58 
2J 


7 1 

2 8 


84 
33 




608 
23 <) 


638 


66 8 




3 

/ 2 




638 

25 1 


66 8 
2b 3 


69 8 
275 




25 




66 1 
2bo 


686 


71 1 

25" 




































2 10 

12S lO 


243 


2 76 

ib8 50 




42 
25 70 




2 40 
14{> 40 


2 82 
/72 /o 


3 24 

'97 So 




43 
2b 20 




288 
775 &> 


3 31 


3 74 

228 20 




17 5 
38 b 


220 


26 5 




5 




23 2 
5/2 


28 2 

6^ 2 


33 2 

7J2 




5 3 
II 7 




25 

55 T 


30 3 
b6 8 


35 6 
7S5 




22 2 

48 q 


26 4 


30 6 

b7 3 




65 

'4 3 




249 

55 


31 4 

bg3 


37 9 

S3 b 




72 

/5 9 




28 9 

6^ 6 


36 1 

79 5 


43 3 

95 ^ 




202 


240 


278 
6/^ 




5 9 
130 




21 3 
4^0 


272 
600 


33 1 

73 




6 8 




26 3 


33 1 

7.?o 


39 9 
88 




II 


18 3 
72 


18 8 
7 4 


19 3 
76 




5 




18 5 
7 3 


19 

75 


19 5 

7 7 




5 




18 8 
7 4 


19 3 
7b 


19 8 
7* 




14 2 

%b 


14 7 


15 2 
6 




5 




14 5 

5 7 


15 
5 9 


15 5 
6 / 




5 




14 5 
57 


15 

59 


15 5 




343 


35 8 

14 1 . 


37 3 
14 7 




1 8 
7 




355 
/.^ 


373 

/^ 7 


39 1 
/5 ^ 




20 
8 




36 9 
'4 5 


'5 3 


40 9 
76 7 




27 4 


287 


30 
// 8 




1 5 
6 




28 


29 5 
// b 


3! 

72 2 




1 5 

6 




29 


30 5 


32 0. 
726 




73 
287 


77 
303 


81 




3 3 
'3 




78 
30 7 


81 3 
32 


846 




3 8 
15 




80 8 
3'S 


81 6 
33 3 


34 S 




68 
27 


8 1 


9 4 
J 7 




13 




68 
27 


81 


9 4 
37 




1 5 
6 




6 8 
27 


83 


9 8 
39 




193 

76 


20 6 

81 


219 

8b 




15 

b 




22 1 

<S'7 


23 6 

93 


25 1 

99 




1 3 

5 




22 6 

.P9 


239 

9 ^ 


25 2 

99 




18 8 
7 4 


20 1 
79 


214 




18 




20 6 


la. 4 

8 8 


24 2 
95 




1 5 

b 




216 

<y5 


23 1 

9 I 


246 
9 7 




216 


23 4 

<? 2 


25 2 

9 9 




18 

7 




22 9 

9 


246 

9 7 


26 4 




18 

7 




246 

9 7 


26 4 

70 ^ 


28 2 




21 1 
83 


229 


247 
9 7 




1 8 
7 




22 3 

<y<? 


24 1 
9 5 


25 9 




1 5 




242 
95 


257 


272 




425 

/6 7 


44 5 

/7 5 


46 5 

183 




25 




44 

17 3 


46 5 


49 

'9 3 




23 




46 2 

182 


48 5 

19 1 


50 8 




409 
/6 / 


43 7 

n 2 


46 5 




2 5 




440 
/7J 


46 5 


49 
^9^ 




25 




45 8 

/<yo 


483 
79 


508 




28 


30 


32 

/2 6 




1 8 

7 




29 4 


312 

123 


33 

'3 




1 8 

7 




312 

12 3 


33 

/JO 


34 8 

'3 7 




28 


30 
// 8 


320 
12 b 




1 8 
7 




297 
// 7 


31 5 


333 
/? / 




1 8 
7 




31 2 

72 J 


330 
/J 


348 
/J 7 




61 2 
'350 


81 6 
1800 


102 




227 




74 8 
/6yo 


97 5 
2150 


120 2 




25 




92 9 

20S 


117 9 
5600 


142 9 

^/5o 




80 3 
770 


108 9 


137 5 




308 
679 




109 8 
242 r 


140 6 


171 4 
^77 9 




34 4 

7.f<? 




134 4 

27^ ? 


158 8 
350 


192 2 
4237 




. ■ 1 


i 081 


111 


144 






R.H.C. 


089 


123 


161 






R. H. C. 


106 


144 


186 




!12 05 


127 65 


144 29 






O.S.H.C. 


120 41 


138 76 


158 38 






0. S. H. C. 


135 16 


155 15 


176 61 




I 64 90 


/Jf 7? 


207 Si 






O.S.H.C., 


/76^ 


202 3' 


^^9 9/ 






O.S.H.C., 


797 08 


223 41 


250 83 




9 06 


14 16 


20 84 






V. C. 


10 68 


17 07 


25 53 






V. C. 


14 27 


23 90 


32 87 




'3 33 


?o6/ 


JO- 






V. C, 


15 64 


?<« *y 


J7o6 






V. Ca 


20 8l 


32 II 


^79 




259 


357 


469 






V. w. c. 


269 


3G5 


474 






V. W. C. 


300 


422 


66« 




: J*/ 


S'9 


676 






V. w. c. 


.,-?9^ 


.. ,/-?^ 


bbS 






V.W.C, 


<^^? 


60J 


*V 








iitionsfor each n 
oy the use of Sitting Height, instead of Trunk Length. These Coefficients are especially 



[FORM SB OD " 



..Physieal Dirt (lor. 



muscles often develops abnormality. It is rarely conducive to 
health. Variety adds to one's interest. Class work will provide 
this variety and all-round character. Do not practice exclusively 
one type of physical training, but use educational, corrective and 
recreative work in the proportions advised by the physical director. 

Exercise must be adapted to the individual. For those defi- 
cient in development or in incorrect posture, specirJ corrective work, 
hygienic gymnastics and lighter games; for the healthy and vigorous, 
the more vigorous gymnastics, games and athletics; for the average 
person light exercise, corrective hygienic and recreative. 

If it is found upon examination that you require any special 
prescription outside of the regular class work, you will note it under 
'Prescription." Few men require special work. If any is assigned, 
practice it carefully. 

The character of the exercise selected depends upon your pur- 
pose. Exercise for health. Strength will follow, and a measure of 
ease of movement. Use light weights and quick movements chiefly. 
They make active, elastic muscles. Heavy work gives strength 
but slower coordination. Strength, endurance and skill are best 
attained by the mingling of a small amount of vigorous effort with 
a large amount of light work, by preserving the right proportions 
between corrective, educational and recreative forms of exercise. 

Avoid working for mere size of muscles. You will be disappoint- 
ed. There is often a rapid increase in size for a few weeks. Later 
development in size is slower, but the more important work of in- 
crease in muscular function, neural control and organic vigor is 
still going on. jMeasure your improvement by what you can do, 
not by size. 

Avoid making work out of your play. Don't worry. Relax 
and have a good time. Avoid exercise forbidden by the director 
or your physician. Avoid exhausting feats of strength. Take no 
vigorous exercise within two hours after a full meal. Never exer- 
cise until exhausted. As long as you are able to be about, you will 
profit by exercise. You require it as much as food. Adapt it to 
your need as you do the food. 

Begin lightly, warm up to vigorous exercise and finish quietly. 
Practice corrective exercises first before becoming tired from other 
work. When practicing alone spend the first part of your time 
in following out your special prescription of exercise. The following 
order taken from the Gymnasium Manual of Columbia University 
gives a fair idea of suitable gymnastic progression: 

11 



ORDER OF EXERCISE 

Following this order of exercise and working continuously and 
vigorously will give the best results for the time expended. 

1 A General Exercise, not too violent, to set the blood moving 
more rapidly, such as passing the medicine balls, a jog around the 
track, or free-hand movements. 

2 Arm Movements, either without apparatus or with quarter 
circle, or overhead pulleys, accompanied by slow, deep breathing. 

3 Hanging Exercises — Fixing the chest wall and raising the 
body. Examples: Horizontal ladders, high bars, horizontal bars, 
rings, climbing rope, climbing ladder and stall bars. 

4 Balance Movements — Any exercise where the base is reduced. 
Examples: Standing on one foot, rising on toes or heels, hopping 
with right or left leg, or walking on one bar of the low parallels. 

5 Shoulderblade Work — Chest weights and Indian clubs; arm 
swings and thrusts, with or without dumb bells. 

6 Abdominal Exercises — Lying on the back, raise one or 
both legs. Sitting on benches or floor with feet fixed, bend back- 
ward from the hips, keeping back straight and head erect. Ha.ng- 
ing position, raise legs, with knees bent or straight, alternately or 
together. The same when standing, are also good, especially when 
done in quick rhythm. 

7 Lateral Trunk — Any movements including side bendings, 
side pulley-weight work, and straight leg vaulting to left and right. 

8 Slow Leg Exercises — High and low leg pulleys, head and 
shoulder lift, and knee bending with or without dumb bells in the 
hands. 

9 Jumping, vaulting, tumbling, running, wrestling, boxing, 
racing, games, etc. 

10 A few slow, deep respirations. 

11 A bath— a dash of warm water followed by cold. 

12 Rub down briskly, and dress slowly. 



12 



PRESCRIPTION 

Some difficulties are so common as to make desirable a brief 
statement of their general line of treatment. Exercise alone will 
not correct them, but exercise, diet, baths, change of occupation, 
and rest will meet the majority of them. Work under advice of 
the physical director. Any complications where the use of drugs 
appears to be demanded should be referred to a practising phy- 



1 Drink freely of cool water, or hot if troubled 

THE^WeFgHT "^'^^ indigestion. 

2 Eat simply of the most digestible and fat- 
tening foods such as milk, eggs, dates and figs. Take the eggs rare, 
or raw beaten with milk. Use zweiback to encourage good mas- 
tication. Use also plenty of moist foods well cooked, including the 
starchy foods, the breakfast grains, potatoes, green corn, etc. Use 
plenty of fruit and sugar. Avoid such foods as prove constipating. 
Avoid rich mixtures liable to induce indigestion. Avoid condi- 
ments, relishes, stimulants and an excess of acid. Foods marked 
No. 1 in the diet table were selected as preferable. 

3 Let baths be brief and not too frequent. Use a dry rub 
occasionally as a substitute. 

4 Take an occasional massage if practicable. If the skin 
has become too dry from excessive bathing or any other cause take 
a good oil rub with the massage. 

5 Relax. Give yourself some leisure for recreation. Don't 
worry. Be regular in your habits. 

6 Be scrupulous about the rest periods after each meal. Sleep 
from eight to ten hours. 

7 Take plenty of slow, regular light exercise. Practice breath- 
ing exercises. Avoid the more exciting strenuous sports. Golf, 
cricket or light tennis are the type demanded. 

In extreme cases of mal-nutrition change to an out-door occu- 
pation may be necessary. Heredity sometimes prevents the put- 
ting on of very large amount of flesh. 



1 Reduce the water supply to the minimum, 
^2^^^^^^^ necessary for health. Reduce gradually. 

2 Reduce the amount of food to the minimum. 
Avoid fattening foods, including the starches, sugars, and sweet 
fruits. Use acid fruits and keep the bowels open. Avoid condi- 
ments, relishes stimulants, and all rich mixtures. Use dry foods 

13 



and masticate well. In extreme cases the diet may need tc be 
made uii almost entirely of proteids. Consult the director or your 
physician. 

3 Bathe frequently. Take cold baths after exercise daily. 
Take a Turkish, electric light or Russian bath once a week, followed 
by a general massage. 

4 Become as active as possible in your general habits of life. 
Walk each way to business if near enough. Walk two miles or 
more a day if possible. 

5 Take the minimum of sleep which your age and individual 
needs require. Avoid sluggishness. 

G Begin with light exercise and increase in amount and vigor 
day by day. The type of exercise reqiiired is jog running, a vigorous 
use of a hygienic drill like Roberts' or McCurdy's dumb-bell drills, 
bag punching and abdominal work on the mats. Roberts' pulley 
weight drill is also good. Use heavy weights. Dress warmly in 
woolen and get up a good sweat. Running, horseback riding, and 
tennis are good out-of-door exercises. 

'^ON^^TTPATTON -^^^^^ freely of water. Take a glass or more 
^ upon rising in the morning and upon retiring. 

Eat plenty of grains, juicy fruits, figs, prunes, and other lax- 
ative foods. Use bulky foods and moist foods. Masticate thorough- 
ly. Avoid fried foods, especially meat and eggs overdone. Avoid 
pastry and in general the use of much sugar. Foods are marked L 
in the diet table to indicate their laxative character. 

Have a regular hour of evacuation. 

An occasional massage of abdomen is valuable. In extreme 
cases every day. As soon as possible massage should be dropped. 
Do not become dependent upon it. 

Relax. Recreate. Do not worry. Take plenty of rest. 

Exercise regularly. Emphasize abdominal work outlined unde? 
abdomen and lower back. In the mat work crowd the knees up 
into the abdomen. Emphasize breathing exercises, rapid walk- 
ing, riding horseback, running. In extreme cases it may become 
necessary to change from a sedentary to an out-of-door active occu- 
pation. 



14 



■ 


1: ¥ IT A L [ 


1 *' 






IH 


' MiEmTRS 


9 


/$ 


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^ 


llEPTHS : j 


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^1/ 


i::iii 


i|;i||i|l|M||:v:;: 


^^wSt 








^■mi 




mm N. 


:/|^<||EfP#iV, , 


§M ^ 


m 


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9 


tiii 


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:■ ;::fyMM§tiiB ; 


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iiiiiii 


;:||:|;i||:;:||i|<?||y;i 


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IP 


i|i|||||||||§||| 1 




iiilii 


Hi^mmimfc :::::- 




i ■ 


«5Bacl:' 






1::; IvMiira^iots /^ 


3^t.k, 


III 


iiiiiiap 
llf'^ 

iiiiiii;;- 

|||||ii| ■. 



PRESCRIPTION " VITAL »' 

Emphasize items checked ( V ) 

The vital thing in securing organic vigor is nutri- 
VTTftT? tion. Poor heredity, occupation and the inroads of 

disease may render this exceedingly difficult and 
slow. Employ the general regime indicated under ' ' How to increase 
weight," but for those who have suffered from nervous prostration 
or general debility let the exercise be milder and the rest periods 
longer. Take plenty of both. Lay special stress upon exercises 
for broadening and deepening the trunk and improving the differ- 
ential capacity. Develop the respiratory muscles and increase the 
organic capacity of the trunk. This may be effected by muscular 
work and by breathing exercises. 

TRUNK LENGTH 

-_P„t;,^^ Trunk length is practically a fixed quantity 

except during the period of growth. Before 

twenty years it may be modified considerably by the practice of 

suspended exercises such as climbing ropes, poles, ladders, etc., and 

by attention to posture. 

Length of the chest cavity, however, may be increased consid- 
erably by the use of abdominal breathing. Place the hands on the 
hips and breathe, lowering and raising the diaphragm against pressure 
from the fingers. 

CHEST BREADTH 

Arm raising sideward and upward with dumb bells or overhead 
pulleys. 

Hang and travel with hands wide apart on rings and other 
overhead apparatus. 

Take breathing exercises, distending the lower chest laterally upon 
inspiration and contracting it on expiration. Half abduction of the 
arms may be used to vary the exercise, that is the arms may be lifted 
to side horizontal during the inspiration. 

WAIST BREADTH 

Standing position, sideward bend and sideward twist. 

Balancing exercises. 

Flank vault 

Same exercises as for Chest Breadth. 

CHEST DEPTH 

Arm raising with dumb bells or overhead pulleys front and 
upward (half flexion and full flexion). 

16 



Head press position, chin in, press head upward against hands 
on three counts. 

Voluntary raising the chest without forced breathing. (Stern- 
um expression.) 

Backward bending of head, chin in, while taking a full breath. 

Raise the chest upward and forward, while taking a full breath, 
as much as possible. 

General exercise — running and climbing. 



Standing position, bending of trunk forward and backward. 

Standing position, thigh flexion with knee bending and leg 
flinging. 

Lying position, thigh flexion with knees bent, and legs straight. 

Lying position, rise to sitting position with arms at sides or 
folded. 

Hanging position, knee bending and leg raising. 

Abdominal breathing as under "Trunk Length." 

Running. 

UPPER BACK 

Pulley weight work, facing machine. 
Pull up to chin in hang with hands wide apart. 
Dips on floor, toes touching, body straight. 

Prone lying position, raise trunk upward with and without use 
of hands. 

Prone lying position, on a bench, arm movements. 
Rowing. 

LOWER BACK 

Floor pulleys, forward bending and raising of trunk. 
Standing position, bending forward and backward. 
Lying position, on bench, bending downward. 
Rowing. 



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PRESCRIPTION " Special " 

Emphasize work checked ( V ) 
Do not place too much emiphasis upon muscular size and sym- 
metry. The numbers correspond as closely as possible to the order 
of the measurements under "Special" on the anthropometric table. 
Numbers 3, 4 and 5 of the list are dealt with under "Vital." Some 
general vigorous exercise is placed last under each number. 

1 Shoulders 

{For low shoulder. Shrug low shoulder with iron dumb hell in 
the hand. Push up bell from low shoulder, body bent slightly forward.) 

Any exercise carrying the arm from the body against resistance. 

Arm raising with dumb bells. 

Arm raising with chest weights sideward, upward, back and 
front. 

Backward swings with clubs. 

Dipping exercises. 

Traveling rings. 

2 Neck 

Any exercise moving the head against resistance. 
Head clasp position. Bend head backward, forward and to 
each side, resisting with the hands. 

Turn head left and right alternately. 
Head springs, rolls and snaps. 

6-7 Forearm akd Wrist 
Any exercise flexing and extending fingers and wrist, or pro- 
moting and supinating the forearm against resistance. 
Finger flexion and extension. 
Wrist flexion and extension. 
Wrist twists with dumb bells. 
Small circles with clubs. 
Rings or high bar. 

Horizontal ladder or suspended parallels. 
Rope climbing. 

8-9 Upper Arm (back or triceps) 
Any exercise strengthening the arm and locking the elbow against 
resistance. 

Downward thrusts with dumb bells. 

Arm extension with chest weights. 

Push up five-pound bells. 

Dips on floor or parallels. 

Hand walk on parallels in cross rest position. 

19 



APR 8 1905/ 



10-11 Upper Arm (front or biceps) 
Any exercise Hexing the forearm upon the arm. 
Arm bending resisting with triceps. 
Arm bending with dumb bells or chest weights. 
Eaising chin to bar and other work in the hanging position. 
Ladder and rope climbing. 

■^ 12-13 Thigh 

Front. Any exercise flexing the thigh or straightening the leg. 

Low knee bending with and without weights. 

Running with pronounced thigh flexion. 

Jumping. 

Hanging position, flex thigh, knees straight. 

Back. Any exercise extending the thigh or bending the knee. 

Thigh extension, knees straight and toes pointed. 

Running with pronounced leg flexion. 

Low forward trunk bend touching floor with fingers, knees 
straight. 

Outside. Any exercise spreading the legs on horse buck or par- 
allels^ or in free calisthenic work. 

Abduct thigh in standing, sitting and hanging position or with 
leg machine. 

Inside. Adduct thigh. Use the same leg-spreading mov- 
ments as for abduction, with emphasis of the exercise upon the leg 
closing instead of upon the parting. 

Open and close the feet. 

General exercise for thigh. Running and hill climbing. 

14-15 Leg 
Front. Raise toes, keeping trunk and hips well forward, knees 
straight. 

Back. Heel raising. Hop. Springboard jump. 
Walking and running on toes. 



20 

























Form IB. 


MEASUREMENTS 


VITAL 


190 


190 1 


SPECIAL 


190 


190 II 


MO 


DA 


HR 


MO 


DA 


HR 


MO 


DA 


HR 


MO 


DA 


HR 


AgeV 






a Length of 

Headv/ 






Normal Pulse 






d Breadth of 

Headv^ 














1 Weight^/ 






c Breadth of 

Shoulders 














2 HeighW 






^ Breadth of Hips 














3 Trunk Length 
Episternal 






tHeight 

SittingN/ 














BREADTHS 






GIRTHS 






4 Chest Con >/ 






^ Chest Cony/ 














5 Chest Exv/ 






/Chest Exy/ 














6 Waists/ 






\^- R Forearm 














DEPTHS 






/i L Forearm 










7 Chest Con >/ 






i R Arm Con 














8 Chest Exn/ 






j Left ArmCo7i 














9 Abdomen 






k Right Thigh 














GIRTHS 






/ Left Thigh 










10 Neck 






m Right Calf 














n Chest 9h rib Con 






n Left Calf 














12 Chest 9h rib Ex 






Lung Capacity 
with Cloth'gN/ 














13 Waist 






STRENGTHS 














STRENGTHS 






^Back 










14 Lung Capacity 






i^Legs 














15 Shoulder 
Retractors n/ 




















16 Forearm: 
Rv/ 




















17 Forearm: 




















Pulse after Ex 






Copyright 1904 by 
Will. W. Hastings 















*I1' strength tests can not be taken, let twenty full squats or equivalent bt 
given for exercise. 



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190 


SPECIAL 


190 


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MO 


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HR 


MO 


DA 


HR 


MO 


DA 


HR 


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Age 






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Episternal 






GIRTHS 










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DEPTHS 






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/ L Arm Con 














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n Left Thigh 














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Right Calf 














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/ Len Calf 














13 Waist 






q Lung Capacity 
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STRENGTHS 






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14 Lung Capacity 






STRENGTHS 










15 Shoulder 

Retractors 






r Back 














16 Forearm: R 






J Legs 














17 Forearm: L 






Copyright, 1904 by 
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*Pulse after Ex 























*Tf strength tests can not be taken, let twenty full squats or equivalent be 
given for exercise. (Form 100 W) 



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